Here at Hampr we are a big fan of the lunch time sweat, not only does it stimulate productivity but it also serves as great team bonding and a bit of fun. This week it is time to reveal the behind the scenes workouts going on at Hampr HQ.
Riz’s 20-minute wonder!
Sitting at about 100kg, our co-founder is not someone we like being paired up against on a sporting field. That being said, he’s a great partner to have when exercising. As a time poor man, Riz’s workout of choice is high-intensity-interval-training or (HIIT).
He usually starts off with a low Intensity warm up, including dynamic stretching and a quick jog around.
The lunchtime HIIT workouts are quick but intense:
· 3 circuits
· 5 Excercises
· 45 seconds on each exercise
· 15 second rest between exercises
· 1 minute rest between circuits.
He likes to play around with the exercises but his exercises of choice are:
- Body Squats
- Jumping Jacks
- Tricep Dips
- Side Lunges
Steve’s Programmers Practices
Our computer-engineer programmer may spend the majority of his day coding, however that doesn’t mean he isn’t in great shape, having conquered many of the world’s mountains. We found out his lunchtime secret to keeping fit all year round!
Low Intensity warm up, including dynamic stretching!
- Dumbbell front squats: 3 sets of 8 reps
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Barbell bent over rows: 3 sets of 10 reps
- Walking lunges (with weight if possible): 40m alternating, 2 set.
- Pull up’s: 3 sets of 10 reps. (if you can’t quit do a pull-up yet use the assisted pull-up machine or do negative pull-up’s. This means jumping up and lowering yourself down, helping to build the strength required for the movement.
Leyon’s Fit and Functional workout!
It seems some of the younger generation are considering functionality rather then just looks! Leyon’s workout is sure to burn some calories whilst making your core stronger, improving your posture and form.
Low intensity warmup with dynamic stretching!
- Walk-Run: Run at 80% of your maximum for 1 minute then 1-minute walk. Repeat 8 times so your total moving time is 16 minutes.
- V sits: 3 sets of 15 reps (use variation if required).
- Plank: 5 sets of 45 seconds (adjust time accordingly).
- Superman: 3 sets of 20 seconds (lie on your stomach and raise your arms and legs off the ground like superman and hold this position).
At least you know who to blame for the pain after you are done with each workout! As always let us know how you go in the comments or by sending us an email at firstname.lastname@example.org.